12/7/15

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min

start somewhere easy and build each rd

SKILL

Hook grip. practice holding it
3 x 15 sec holding barbell

WOD 

"Test Metcon 2015"

For Time:
Run 335m
20 C&J 95/65
30 lateral burpees over the bar

CASH OUT

3 x 12
v-up sit ups

MOBILITY

Everything

RESULTS